Warmup
As needed for contest

Contest WOD
“Fight Gone Bad”
3 Rounds of:
Wall-ball: 20 pound ball, 10 ft target. (Reps)
Sumo deadlift high-pull: 75 pounds (Reps)
Box Jump: 20″ box (Reps)
Push-press: 75 pounds (Reps)
Row: calories (Calories)
In each station you compete as many reps or calories as possible in one minute. At the end of each minute you move on to the next station. Rest exactly 1min in between each round.  Total reps and calories for a score.

CrossFit Endurance
CrossFit Main Site Rest Day
Choose ONE of The Following Sports:
Swim: RPE of 15 for 15 minutes… Do not exceed 15 RPE for the first half of this effort. If you feel good, increase RPE as to how you see fit… Just never go below 15 RPE.
Bike : RPE of 15 for 30 minutes… Do Not Exceed 15 RPE for the first half of this effort. If you feel good, increase RPE as to how you see fit… Just never go below 15 RPE.
Run: RPE of 15 for 30 minutes… Do Not Exceed 15 RPE for the first half of this effort. If you feel good, increase RPE as to how you see fit… Just never go below 15 RPE.
C2: RPE of 15 for 20 minutes… Do Not Exceed 15 RPE for the first half of this effort. If you feel good, increase RPE as to how you see fit… Just never go below 15 RPE